Eating fruit in moderation is good for your health. However, eating fruit is not only a process of "buying, cutting and eating", but also requires a lot of knowledge. Speaking of fruit, I think it should be Yue Yue's favorite. There are many reasons, such as the need for beauty and slimming. So some people eat fruit as a meal, and even take fruit as the only food source every day. What I want to say is that you can't eat fruit, eat less or eat more.
Adults should eat about 300 grams of fruit every day, and healthy people can increase it appropriately. People with diabetes should adjust themselves according to their blood sugar. Consumption is about half that of normal adults, mainly low-sugar fruits.
Fruit is best eaten between meals, morning 10, 4 pm. This has two advantages: one is to stabilize blood sugar and avoid eating fruit immediately after meals, which leads to excessive blood sugar load; Second, it is beneficial to the absorption of nutrients in fruits.
The human body needs a variety of nutrients to survive, especially a certain amount of fat every day to maintain the renewal and repair of tissues and organs. Fruit contains more than 85% water, but the protein content is less than 1%, and it contains almost no essential fatty acids, which is far from meeting the nutritional needs of human body. Fruit can only be used as a supplement to dinner. It's delicious, but you can't eat more.
In fact, fruit is not a low-energy food, and its calories far exceed those of vegetables of the same quality, so it needs to be eaten in moderation. Because the content of sugar in fruit is high, and monosaccharide and disaccharide are easily digested. Although fruit contains less calories than rice by weight, it is easy to eat more because of its sweet taste, which leads to excessive sugar intake. It is unscientific to lose weight by eating fruit, and it is easy to cause imbalance of energy supply.
Many people think that the nutritional value of expensive fruits must be higher, especially those imported fruits. In fact, the nutritional content of imported fruits is not necessarily high. Eating fruit is naturally "eating fresh first". Fresh fruit not only tastes good, but also retains its nutritional value, enabling the human body to obtain vitamins and other nutrients in the fruit to the maximum extent.
However, those imported fruits have begun to degrade nutrients during the journey, and the freshness is not ideal. Moreover, because of the long transportation distance, fruit farmers often pick the fruit before it is fully ripe, and then use chemicals to keep it fresh, which is likely to affect the quality of the fruit.
When people eat fruits, they should also praise the word "miscellaneous", that is, they should diversify their fruits in order to obtain a variety of nutritional elements and promote nutritional balance. Replacing vegetables with fruits and fruits with capsules is a diet course for many white-collar workers. In fact, vegetables, fruits and vitamin C tablets can never replace each other. The nutritional value of vegetables and fruits has its own characteristics and can never be substituted for each other.
Generally speaking, the contents of vitamins, minerals, dietary fiber and phytochemicals in most vegetables are higher than those in fruits, so fruits cannot replace vegetables. But fruit can supplement the deficiency of vegetable intake. There are more carbohydrates, organic acids and aromatic substances in fruits than fresh vegetables, and fruits do not need to be heated before eating, and their nutrients are not affected by cooking factors, so vegetables cannot replace fruits. Vegetables every meal and fruits every day are the most basic healthy meals.
The content of vitamin C in most fruits is not high, and the content of other vitamins is limited. If you eat a lot of fruit for a long time and eat less meat or other foods, it may be a lack of B vitamins. There are 13 kinds of vitamins, which come from many foods. It is extremely unwise to provide all vitamins only by fruits. Fruits rich in vitamin C include fresh jujube, kiwi fruit, hawthorn, grapefruit, strawberry and citrus. The content of vitamin C in apples, pears, peaches, bananas, grapes and other fruits that you usually eat is not high.
Fruit contains organic acids and aromatic substances, which play an important role in promoting appetite and helping nutrient absorption. Moreover, the fruit does not need to be cooked, and there is no problem of nutrient loss. However, the amount of vitamin C contained in fruits is far less than that in vegetables. If you don't eat vegetables, fruit alone is definitely not enough to provide enough nutrition. The content of vitamin C in cheap Chinese cabbage and radish is about 0/0 times higher than that in apple, pear and peach, while the content of vitamin C in green pepper and cauliflower is 2 ~ 3 times higher than that in strawberry and orange.
Therefore, you should eat about 500 grams of vegetables every day, which is irreplaceable by other kinds of food. Vegetables or vitamin C tablets cannot replace fruits. Fruit not only contains vitamin C, but also contains a variety of minerals and dietary fiber. Vitamin C is just a nutrient in fruits. If vegetables and vitamin C tablets are used instead of fruits for a long time, many nutrients will be lacking in the human body.
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